Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.212
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA278.26
OatsOats77213.72.40.224.80132NANANANA2133.57.88
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.47.2
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.26.87
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.46.6
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2296.5
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720256.2
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.55.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26195.87
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.3275.7
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.65.5
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.26
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.25.16
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.34.8
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.34.76
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.74.4
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14154.23
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75154
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.33.65
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5163.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.83.43
MilletRaw Millet7508.371.430.2340145NANANANA17223.33
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3213.3
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2153.27
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.73.23
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.74122.66
Cooked Wild RiceWild rice, cooked2000.670.0970.190.24042.31.450.40.40.653.577.92.66
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.74112.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.52.22
Cooked TeffTeff, cooked2001.3NANANA039.4NANANANA5.567.682.2
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.732.16
Cooked MilletMillet, cooked23620.340.0560.950470.26NANANA2.586.971.8
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2441.920.520.0220.7050.80.48000.483.185.441.4
Cooked Corn PastaCooked Corn Gluten-free Pasta2501.450.20.020.63055.4NANANANA9.535.21.25
Cooked Brown RiceCooked Medium-grain Brown Rice2221.650.330.0260.56046.7NANANANA3.574.61.23
Boiled BuckwheatCooked Buckwheat Groats1831.230.270.0280.35039.61.80.20.40.795.366.71.2
Cooked CouscousCouscous, cooked2220.320.0580.0060.120460.2NANANA2.787.520.52
Cooked Rice NoodlesRice noodles, cooked2140.40.0460.0080.038047.60.06NANANA23.550.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2600.360.050.0120.13054.7NANANANANA7.940.44
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1960.20.0380.0040.058042.5NANANANANA100.24
Macronutrients in Top 40 Whole Cereals with the highest Zinc content per 7 oz
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Zinc per 7 ounces.
Top 5 whole cereals with most amount of zinc per 7 ounces are:
- Raw Wild Rice
- Durum Wheat
- Oats
- Raw Teff
- Soft White Wheat